Tuesday 1.31.17

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[caption id="attachment_4830" align="aligncenter" width="642"] Mark F.[/caption] Warm-up: Locomotion Routine Barbell Warm-up WOD Demo and Warm-up WOD: “Dead End” AMRAP 3: 21 Deadlifts (155/105)(135/95)(115/80) 21 Over-the-Erg Burpees Max Calorie Row in time remaining Rest 3:00 AMRAP 3: 18 Deadlifts (185/125)(155/105)(135/95) 18 Over-the-Erg Burpees Max Calorie Row in time remaining Rest 3:00…

Monday 30.1.17

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[caption id="attachment_4827" align="aligncenter" width="642"] Coach Mal[/caption] Warm-up: Band Pull aparts during brief (20's) 500m Row WOD demo and Warm-up WOD: 21-15-9 reps of: Wallballs (20/14#)(20/14#)(14/10#) C2B Pull-ups (Pull-ups)(B.A.N. Pull-up or Ring Rows) Thrusters (95/65#)(75/55#)(55/35#) Box Jumps (24/20#)(24/20")(20/20" or less) Kettlebell Swings (55/35#)(55/35#)(35/25#) Cool down: Coach lead

Saturday 28.1.17 Maddey’s Last Day!!

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[caption id="attachment_4819" align="aligncenter" width="642"] Welcome our newest athlete to the CFV community..Rachel!![/caption]   8am Power Hour: Stamina Conditioning EMOMx12: Odd: 20 Wallballs (20/14#) Even: 10 T2B   [caption id="attachment_4820" align="aligncenter" width="642"] We're going to miss you Maddey![/caption] 9am Team Hour: Teams of 2 "Maddey" For time: (While one team member…

Friday 27.1.17

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[caption id="attachment_4816" align="aligncenter" width="642"] Coach Logan[/caption] Warm-up: 500m Row 3x30's on shoulders and 20 banded pull aparts Movement demo and WOD Warm-up WOD: 2 Rounds: 21 OHS (95/65#)(75/55#)(65/45#) 21 C2B Pull-ups (Pull-ups)(B.A.N. or Jumping) 21 Power Snatch (95/65#)(75/55#)(65/45#) 21 Over-the-Bar Burpees Post WOD: Cool Down

Wednesday 25.1.17

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[caption id="attachment_4785" align="aligncenter" width="642"] Inga[/caption] Warm-up: Barbell Warm-up: Rope climbs (5-7 climbs) Strength: 1. Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2)2 (90%/1)2 2. Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1)2 (90%/1)2 3. Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2 OR 4. Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2)2 DTS:…

Monday 23.1.17- Hero WOD

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[caption id="attachment_4779" align="aligncenter" width="642"] Kristin[/caption] Warm-up: 400m Run Grab a bar or two, a Kettle-bell and  set-up a HSPU spot and pull-up spot Movement demos and warm-up WOD: “The Seven” 7 Handstand Push-ups (Ab-mat)(PIKE or Push-up) 7 Thrusters (135/95#)(115/75#)(75/55#) 7 Knees-to-Elbows (Knee to chest) 7 Deadlifts (245/185#)(215/135#)(155/105#) 7 Burpees 7…

Saturday 21.1.17 Teams of 2

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[caption id="attachment_4770" align="aligncenter" width="642"] Michelle[/caption]   8am Power Hour: EMOMx15: Min 1: 50' Ooverhead Walking Lunge (95/65#)(75/55#)(65/45#) Min 2: Max Muscle-ups in :40 Min 3: 50 Double-unders 9am Team Hour: Teams of 2...(not three or four)  THE BROMANCE: 20 deadlifts 315/205 (225/155) (155/105) or lighter.. *other partner must hang from…